Warm-up/Mobility:
10min Coaches Choice
Strength:
1) 5x 3 Cleans (full squat) + 1 Shoulder 2 Overhead (split jerk preferred)
2) Front Squat 5×3 @ 65%-75% if you were here on 7.9.13, increase by 5#-10#
Conditioning:
1min Max Reps Squat
3min AMRAP
10 Burpees
10 KBS/BS/P2OH
2min Max Reps Squat
3min AMRAP
10 Burpees
10 KBS/BS/P2OH
1min Max Reps Squat
Notes:
KBS/BS/P2OH= Kettle Bell Swing or Ball Slam or Plate 2 Overhead
Pick one of the 3 (choose one you haven’t done in a while).
There will not be any rest, you will be moving the whole 10min.
This will not be a scored effort. That doesn’t mean sand bag your workout (don’t cherry pick cause of the burpees either)